Before you begin, take a moment to notice how you are feeling right now.
You don’t have to change anything.
You don’t have to make yourself relax.
Just notice.
If it feels comfortable, take a slow breath and begin tapping.
Side of Hand
Even though I may have a lot on my mind right now, I can give myself permission to pause for just a few moments.
Even though there may be things happening that I cannot control, I can notice what I need right now.
Even though I may not be able to change everything around me, I can make a little room for myself in this moment.
Eyebrow
There is a lot on my mind.
Side of Eye
So many things pulling at my attention.
Under Eye
Things I need to do.
Under Nose
Things I’m worried about.
Chin
Things I wish I could change.
Collarbone
Maybe I don’t have to solve everything right now.
Under Arm
Maybe I can give myself a few moments.
Top of Head
Just a little room to breathe.
Take a comfortable breath.
Now continue tapping.
Eyebrow
I can notice what is around me.
Side of Eye
The air.
Under Eye
The light.
Under Nose
The sky.
Chin
A tree, a plant, a bird, or the sound of the wind.
Collarbone
I don’t need the perfect place.
Under Arm
I don’t need the perfect amount of time.
Top of Head
I can start where I am.
Take another comfortable breath.
Eyebrow
Maybe five minutes has value.
Side of Eye
Maybe one small pause has value.
Under Eye
I don’t have to turn this into another thing I should be doing.
Under Nose
I can simply become curious.
Chin
What do I notice?
Collarbone
What feels supportive to me?
Under Arm
What is inside my hula hoop right now?
Top of Head
What small choice is available to me?
Take one more comfortable breath.
Eyebrow
I can offer myself an invitation.
Side of Eye
Maybe I step outside.
Under Eye
Maybe I sit near a window.
Under Nose
Maybe I take my coffee outside.
Chin
Maybe I notice one tree.
Collarbone
I don’t need a particular outcome.
Under Arm
I can experiment, notice, and learn.
Top of Head
And give my attention another place to land for a little while.
When you are ready, stop tapping.
Notice how you feel now compared with when you began.
Nothing has to be dramatically different.
Perhaps something shifted.
Perhaps it didn’t.
Either way, you took a few moments to check in with yourself.
And maybe that is enough for right now.
You don’t need three days.
You don’t need the perfect wilderness retreat.
Sometimes we can simply start with the time we have, the place we are, and one small invitation to ourselves.
